The number one thing most people miss on the keto diet? Pizza.
You waved goodbye to your favorite Italian hoagie. You learned to pass on the garlic bread. But pizza? That’s a harder relationship to end.
Luckily, now you don’t have to miss your favorite comfort food. With this cauliflower pizza crust keto recipe, you can indulge without worrying about a soaring carb count.
If you review the nutrition facts below, you’ll see it contains just 5 grams of net carbs, making it perfectly keto-friendly. Simply top it with your favorite low-carb pizza toppings for your next pizza night.
What Makes This Cauliflower Pizza Crust Different
By now, there are hundreds of cauliflower pizza crust recipes available online. Some brands, including Trader Joe’s, have even created frozen pizza with a cauliflower crust. But what sets this recipe apart?
It’s Not Made With Cornstarch or Tapioca Starch
It might pain you to read this, but most cauliflower crust recipes online are not low-carb. Here’s why: Riced cauliflower — as used in this recipe and many others — is full of moisture. Therefore, it can be tricky to cook with.
Many recipe developers and brands combat the moisture by adding in starch. Corn, potato, or tapioca starch are often used, which are made up of 100% carbohydrates[*][*][*]. The starch ensures the pizza dough doesn’t stick to the pizza pan (causing your entire dinner to fall apart) but does nothing for reducing your glycemic load.
It’s Made With Coconut Flour
Many cauliflower pizza crust recipes use regular white flour as an ingredient. They simply mix cooked cauliflower florets into the dough and then call it a healthy recipe. In reality, it’s still high in carbs and not gluten-free.
This low-carb cauliflower pizza crust uses coconut flour, which contains 4 grams of healthy, saturated fats per two tablespoons. Coconut flour is an excellent source of MCTs (medium-chain triglycerides), your body’s preferred energy source for converting fat to energy (ketones).
For all the cauliflower crust pizza recipes available online, it’s difficult to find one that’s dairy-free. Most recipes mix shredded mozzarella or parmesan cheese into the crust, making it unsuitable for anyone who can’t tolerate dairy.
This recipe doesn’t use mozzarella cheese or any other form of dairy (check the difference between provolone and mozzarella). Instead, Italian seasoning gives this crust its flavor. You can find Italian seasoning at the grocery store, or make your own blend by combining basil with one teaspoon garlic powder, oregano, thyme, and marjoram.
How to Make a Cauliflower Pizza Crust
Making a low-carb pizza crust can be a tricky process, but it’s well worth the effort. Carve out 30 minutes of prep time in order to assemble your crust. Here are a few tips to help you out.
1. Buy Pre-Riced Cauliflower
Most large grocery chains now carry pre-riced cauliflower (check options), which is convenient. (But make sure it’s not loaded with starches.) Avoid riced cauliflower that comes in the frozen aisle, as it might make your recipe too soggy.
If you can’t find cauliflower florets that are already riced, the best method is to use a food processor. Purchase one head of cauliflower at the store, then chop into small- to medium-sized florets. Transfer cauliflower to the food processor, and pulse until it comes out in small bits.
2. Extract as Much Moisture as Possible
Cauliflower contains a lot of water, so it’s best to extract as much moisture as possible before molding it into pizza dough. To do this, microwave your cauliflower, then use a dish towel, cheesecloth, or other cloth to wrap up the cooked cauliflower and squeeze as hard as possible. It’s best to do this over a large bowl, as water will drip out the bottom of the cloth.
3. Use Parchment Paper
Since it’s difficult to extract all the water from cauliflower, your dough may still be a little sticky. Be sure to place a sheet of parchment paper on the baking sheet below the pizza. If you place the dough directly on a pizza stone or baking sheet, it might remain glued to the surface after baking.
Also Read: Can you use Wax Paper in the Oven
Benefits of Cooking With Cauliflower
Substituting cauliflower for flour in your crust makes your pizza low in carbs, but it also carries a host of nutrition benefits. These are just some of the benefits of this cauliflower pizza crust keto recipe.
1. Abundant in Vitamins and Minerals
Cauliflower is an excellent source of vitamins C and K. The human body isn’t capable of producing vitamin C itself, so it’s important to eat foods that are loaded with this immune-boosting vitamin. A single-cup serving of cauliflower contains over 73% of the daily recommended value of vitamin C*.
Vitamin K is another important vitamin in cauliflower. It’s a fat-soluble vitamin, so eating it with healthy fat sources is not only recommended but necessary to get the benefits of the vitamin. Vitamin K is also known to improve bone health and keep the skeletal muscle structures healthy[*].
2. Anti-Inflammatory Properties
Inflammation is one of the root causes of most of today’s chronic diseases. Cauliflower contains a variety of antioxidants and anti-inflammatories, including beta-carotene, beta-cryptoxanthin, and caffeic acid. All of these compounds help reduce oxidative stress in the body (the damages of free radicals)[*].
3. Helps the Balance of Hormones
Hormonal imbalances are more common than you might think. And (no surprise here) they’re often caused by poor diet and poor lifestyle choices. Foods such as soy, dairy, yeast, and refined oils can have a negative impact on one hormone in particular — estrogen.
These foods are capable of increasing your levels of estrogen, which can throw off the rest of your hormone patterns. Cauliflower can provide antioxidants that help balance and reduce the levels of estrogen[*].
Enjoy Your Cauliflower Pizza Crust Keto Recipe
If it’s pizza night, follow this cauliflower pizza crust keto recipe for your main course. With just 5 grams of net carbs per serving, it fits perfectly into a paleo or keto meal plan.
Since you’re preparing this pizza as a keto-friendly option, stick to meat and vegetables as toppings. Now isn’t the time to prepare a Hawaiian pizza. (Pineapple doesn’t belong on pizza, anyway.)
After your crust has baked until golden brown, add a layer of pizza sauce. Add your favorite toppings, such as tomato sauce, pepperoni, zucchini, onions, olives, turkey sausage, bell peppers, or low-carb veggies.
The next time you’re craving a satiating slice of pizza, try this keto pizza crust with cauliflower rice as a healthy alternative. You’ll get the same fulfilling taste while maintaining ketosis and creating healthy eating patterns for the future.
Dairy-Free Cauliflower Pizza Crust Keto Recipe
Cauliflower Pizza Crust Keto Recipe
- 2 cups riced cauliflower
- 2 large eggs
- 3 tbsp coconut flour
- 2 tbsp avocado oil (or olive oil)
- 1 tsp fine salt
- 1 tsp dried Italian herbs
- Preheat oven to 405ºF.
- Microwave the riced cauliflower for 5 minutes then transfer it to a nut milk bag or clean kitchen towel. Carefully squeeze out as much water as you can. Let it rest for a few minutes then squeeze out even more water.
- You should have about a cup of this cauliflower paste. Add it to a large bowl and mix in the rest of the ingredients until a soft dough forms.
- Line a sheet pan with parchment paper (check the difference between Butcher Paper vs Parchment Paper) and shape your pizza crust on it. Do not spread it thinner than ¼ inch, or it will tear.
- Roast for 25-30 minutes until the cauliflower crust is golden in color and lightly browned on the edges.
- Add your favorite toppings and pop it in the oven for another 5 minutes to make it extra crispy.